CrossFit Salzburg

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CrossFit-Salzburg

MOD 2004

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CrossFit Salzburg – Kurs

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Warm-up

Warm-up (No Measure)

15 Min. Trainer´s choice.

STRENGTH

1: Overhead Squat (5-5-3-3-3 every 2 min.)

Work up to a heavy triple.

50-60-70-80-90%

15 Min. session

WOD

2: Metcon (3 Rounds for reps)

OTM for 4 Rounds:

Min.1: 10 OHS @ 60%1RM

Min.2: 5-15 Toes To Bar (60% of max. Reps. capped at 15 Reps.)

Min.3: 8-15 Burpee Box Jump Overs (80% of max. speed)

Min.4: Rest
You choose the weight on the OHS and Reps on the TTB & BBJO as described.

Choose one rep scheme and commit to it over the 4 Rounds. Consistency is key!

Scoring:

Round 1: Total Reps of Min.1

Round 2: Total Reps of Min.2

Round 3: Total Reps of Min.3

Weightlifting

Warm-up

Warm-up (No Measure)

15 Min. Quicky Warm Up.

1: Snatch (3-3-3-2-2-2-1-1-1-1)

1 x 3@65%

2 x 3@70%

3 x 2@75%

2 x 1@80%

2 x 1@85%

1: Clean and Jerk (3-3-3-2-2-2-1-1-1-1 every 2 Min.)

1 x 3+1@65%

2 x 3+1@70%

3 x 2+1@75%

2 x 1+1@80%

2 x 1+1@85%

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